Friday 6-15-12
Weighted Back Extensions 3×10 (35/15#) STRENGTH & CONDITIONING WOD: Six rounds for time of: 10 Double Kettlebell Front Squats, 1.5/1 pood 100′ Farmer’s Walk, 1.5/1 pood per hand […]
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Thursday 6-14-12
Cindy Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups __________ Strength Under Pressure Squat 3×5 (add 10#) Press 3×5 (add 5#) Power […]
The Future
As a parent, I believe it is imperative that I set the tone for my child’s health and well-being. I can help build up or tear down. I can set up and establish good foundations or I can let them build their bodies with what they see fit- Cheetos & snowcones anyone? Eating healthy benefits […]
Tuesday 6-12-12
Row 500m All out x5 Rest 3-5 minutes between efforts. Try to hold pace to within 5-10s. __________ Strength Under Pressure “Rankel” AMRAP 20 6 Deadlifts (225/135#) 7 Burpee Pull Ups 10 KBS (2/1.5 pood) Run 200m U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st […]
Monday 6-11-12
Greg has been training at CFW for a while now. He started with us at one point and had to lay out for a while after hurting his knee while running (on his own at home on ice). Anyway, he healed up and came back. For the last little bit he has rowed instead of […]
The Cycle
It really all goes hand in hand- eating, sleeping, working out, recovery. Mess one up and you’ve got problems in the others. Especially if your idea of eating is limiting calories or eating pseudo-foods that have been made out of 25 synthetic chemicals. The very definition of a calorie is a unit of heat or […]